Welcome to Week 2, where our fitness expert gives you killer moves to blast your chest and arms toward a ripped, powerful upper body. You know, one that you’ll be proud to display on the sand this sum

Nobody wants to be the guy who’s too self-conscious to doff his shirt at the beach. So in Part 2 of my 4-Week Beach Body Plan, I’m giving you tough moves to blast your pec muscles and build a ripped and powerful upper body. You know, one that you, like Thierry Henry here, will be proud to display on the sand this summer. (Or even in the bedroom this spring.) We’ve already laid the nutrition and fitness groundwork in Part 1, so let’s get right to that killer workout, shall we?

Beach Season Workout, Week 2
Just like the first week’s workout, this one consists of 10 exercises. You’ll do each for 30 seconds, then move to the next exercise, with no rest between. This rapid muscle response technique isn’t easy, but it will lead to a lot of burned calories and muscle growth, provided you combine it with a low-calorie, high-protein diet, of course. Translation: a leaner, more jacked-looking you.

Get used to this position. It’s your foundation for Exercises 1 through 6.

Exercises 1 and 2: Heart to Heart
Get in a push-up position. Lift your right hand and quickly touch your heart, then bring it back to the floor. Do that as many times as you can in 30 seconds. For the next 30 seconds, do the same with your left hand. (You’re working your body unilaterally, which is good for symmetry.)

Exercises 3 and 4: Shoulder Bs
Still in a push-up position, take your right hand and touch your left shoulder, then bring it back to the floor. Do that as many times as you can in 30 seconds. Then for the next 30 seconds, take your left hand and touch your right shoulder, then bring it back to the floor. Repeat as many times as you can.

Exercises 5 and 6: Stable Sternums
Stay in a push-up position. Only, slide your right hand to the left until it’s almost directly under your sternum. Perform as many push-ups as you can in 30 seconds. (This is going to work your chest, as well as fry your right triceps.) Then, switch hand positions (right hand out wide, left hand under your sternum) and do the same for another 30 seconds.

Sure it looks a little goofy. But you know what doesn’t? A stacked chest.

Exercise 7: Hand to Hand Combat
Get in a Downward Dog yoga position. Shift your head to the right side of your body and quickly bring your right hand up to touch it. Then shift your head to the left side of your body and quickly bring your left hand up to touch it. Keep going back and forth for 30 seconds, almost like you’re playing Pong or tennis with your head.

Exercise 8: Diamond Ups
In a push-up position, place your hands together to form a diamond (with your thumbs and index fingers touching). Do as many push-ups as you can in 30 seconds. The narrowed platform will blow out your triceps—as well as work your pecs.

Exercise 9: Plank Bursts
Start in the push-up position. Drop down to a plank position, with your elbows and forearms on the floor. Return to the push-up position. Keep alternating between the two positions as fast as you can for 30 seconds.

What, you think Spidey just rolls out of bed and fills out that costume? Sheesh.

Exercise 10: Spider-Mans
To finish things off, the killer of all killers. Get in a push-up position and start to go down to do a push-up. As you descend, simultaneously drive your right knee out to the side, toward your right elbow. As you ascend, return your right leg to the original position. As you descend again, do the same with your left knee—driving it toward your left elbow. Continue alternating legs and do as many push-ups as you can in 30 seconds. Trust me, it burns.

So, that’s the Week 2 workout. It’ll only take five minutes to complete the whole thing, but it’s really going to fry your upper body. If you’re a beginner, do one set of these. If you’re an intermediate fitness person, do two sets, with a minute rest between each. If you’re a fitness master, do three sets, with a minute rest between each.

Do this workout four to seven times the second week of your Beach Body plan, and you’ll be halfway to your dream physique. Listen: you can practically hear the waves crashing and ladies cooing already…

Want a beach body all year long? Check out Jay Cardiello’s new JCore program, where you can get fit and transform yourself in only four 20-minute sessions per week. Already JCore has helped hundreds of people lose as much as 30 pounds in 40 days. You could be next.